15 Minutes to work up to heavy 2 rep clean max (touch and go) Annie (10Min cap) 50-40-30-20-10 Double Unders Sit Ups Then…. Kelly (3 Rounds) (15 Min cap) 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14   Devon P, goin for it on the rower at Test Your Metal  Read more

5 x L/R One arm Bench Press.  A new Movement but not a new movement pattern.  Weights will be challenged by core stability/ability   3 Rounds for time: 53/35 lbs KB Complete the following complex ALL MOVEMENTS with Left Arm then complete ALL MOVEMENTS with the Right Arm. 3 Russian swings (this is a one hand swing only to eye level) 3 Cleans 3 Front Squats 3 Thrusters 3 Snatches   Remaining class time complete AMRAP of Cindy 5 Pull-ups 10 Push-ups 15 Squats.Read more

9am Yoga 10am Olympic Lifting 11am Endurance 3 Rounds: 800m Run 50 double unders 40 Situps 30 Wall Balls, 20/14 20 Burpees 10 Barbell Step-ups, 115/75 (20″/16″)   Thanks for supporting us where ever you go.    Read more

WOD DEMO CLICK HERE 5 rounds for time of: 5 Hanging Ring Extensions (right arm + left arm = 1) 5 Forward Rolls 5 Backward Rolls Scale for the backward roll will be a Candle Stick Roll 10 Sots Press, 45 lbs Foose 14:55 RX’d 01/02/2012 Wiser DNF (he turned green) 🙂Read more

Today’s Class Schedule: 7:30am, 9:30am, 12noon, 4pm 5 min EMOM: 3 squat cleans + 1 Jerk,  AHAP Then… “Wacky Wiser Partner Friday” 18 Front Squats, 185/135 18 Wt Pullups, 53/26 (hold KB with feet. No weight belts) 200m Run 14 Front Squats 14 Wt Strict Pullups 300 Run (around building through parking lot) 10 Front Squats 10 Wt Strict Pullups 400m Run (around building on road) PARTNER FRIDAY RULES: *Partners may split up reps anyway. *Partners will work at the same time but on different movements. *Partner must run together & can’t start next rep scheme until both are back from run. Gotta Love Partner Friday                Read more